When it comes to nuts, almonds often steal the spotlight, appearing in everything from almond butter to almond milk. But are they the healthiest option? According to dietitian Maggie Michalczyk, RD, all nuts offer health benefits, providing a good mix of monounsaturated fats, protein, fiber, and a range of vitamins, minerals, and antioxidants.

“Nuts are an excellent source of fiber, which many people need more of,” says Michalczyk. “They also provide magnesium, a nutrient that many people are deficient in.” Additionally, nuts can support heart health by helping to lower bad cholesterol and increase good cholesterol.

With so many ways to enjoy nuts—as snacks, in nut butters, as salad toppings, or as a crunchy coating for proteins—there’s no reason not to mix up your nut choices. Here are ten healthy and affordable options to include in your diet:

1. Almonds

Almonds are celebrated for their health benefits, including high fiber and protein content. They can help reduce inflammation and support weight management. Rich in vitamin E, almonds provide 60% of your daily vitamin E needs in just one serving. They may also reduce the risk of colon cancer. Note that a one-ounce serving is about 24 almonds.

Per 1-ounce serving: 164 calories, 14 g fat (1 g saturated fat), 6 g carbs, 1 g sugar, 3.5 g fiber, 6 g protein

2. Brazil Nuts

Brazil nuts are a fantastic source of selenium, important for thyroid function and antioxidant protection. They are beneficial for hair, skin, and nails, and have been shown to improve blood cholesterol levels. Remember, a little goes a long way; just two or three nuts a day is enough.

Per 1-ounce serving: 187 calories, 19 g fat (4.5 g saturated fat), 3 g carbs, 0 g sugar, 2 g fiber, 4 g protein

3. Cashews

Cashews are rich in iron, a critical nutrient that many people lack. Their creamy texture makes them a great dairy alternative; try using ground cashews as a Parmesan substitute.

Per 1-ounce serving: 160 calories, 12 g fat (2 g saturated fat), 9 g carbs, 1 g sugar, 2 g fiber, 5 g protein

4. Macadamia Nuts

Macadamia nuts are packed with thiamin (vitamin B1), manganese, and copper. They also contain healthy monounsaturated fats similar to those found in avocados and olive oil. They’re excellent in salads or as a nutritious coating for meats.

Per 1-ounce serving: 204 calories, 21 g fat (0 g saturated fat), 3.9 g carbs, 1 g sugar, 2 g fiber, 2.4 g protein

5. Peanuts

Although peanuts are technically legumes, they are a good source of protein and several essential vitamins and minerals, including magnesium and phosphorus. Enjoy them in moderation to avoid excess calories.

Per 1-ounce serving: 161 calories, 0.4 g fat (0 g saturated fat), 4.5 g carbs, 1 g sugar, 2 g fiber, 7 g protein

6. Pistachios

Pistachios are rich in antioxidants like lutein and zeaxanthin, which are beneficial for eye health. Their shelling process can also help control portion sizes, as it takes longer to eat them.

Per 1-ounce serving: 159 calories, 12.8 g fat (0 g saturated fat), 7.7 g carbs, 2.1 g sugar, 3 g fiber, 5.7 g protein

7. Walnuts

Walnuts are an excellent source of plant-based omega-3 fatty acids, essential for heart health. They are higher in calories and fat, but these are healthy fats that help you feel full longer.

Per 1-ounce serving: 220 calories, 22 g fat (0 g saturated fat), 5 g carbs, 1 g sugar, 2 g fiber, 5 g protein

8. Pecans

Pecans are rich in vitamin E and thiamin (vitamin B1), which support energy metabolism. They are great in a variety of dishes, from yogurt and oatmeal to soups and vegetable sides.

Per 1-ounce serving: 196 calories, 20 g fat (0 g saturated fat), 3 g carbs, 1 g sugar, 2 g fiber, 2.6 g protein

9. Pine Nuts

Pine nuts provide a good dose of vitamin E and K, iron, and magnesium. They are especially useful for vegetarians needing to boost their iron intake. Pine nuts are delicious in pesto or sprinkled on pastas and salads.

Per 1-ounce serving: 190 calories, 19 g fat (1.5 g saturated fat), 4 g carbs, 1 g sugar, 1 g fiber, 4 g protein

10. Hazelnuts

Hazelnuts are packed with vitamin E, copper, manganese, and antioxidants. They help reduce cholesterol and inflammation. Enjoy them as a snack or add toasted hazelnuts to veggie dishes and salads. You can also make a homemade hazelnut spread with cocoa and a touch of sweetener.

Per 1-ounce serving: 178 calories, 17 g fat (1 g saturated fat), 5 g carbs, 1 g sugar, 2.7 g fiber, 4.2 g protein

Incorporate these affordable and nutritious nuts into your diet for a healthy and delicious boost. At Pobio GmbH, we’re dedicated to providing high-quality, healthy options that fit your budget.